Friday 9.6.17

CrossFit

Bench Press Build to a heavy single in 12-15 minutes AMRAP 10 8 deadlifts @ 82.5/55kg 8 burpees over the bar 20 double unders Rowing Intervals 3 sets 400m @ 90% effort Rest 90 seconds

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Olympic Lifting

12 minutes to establish a heavy set of the complex: 2 power cleans + 1 front squat Start at 60% of power clean 1RM and build each set

12 minutes to establish a heavy set of the complex: 1 push jerk + 1 split jerk (from rack) Start at 60% of jerk 1RM and build each set

Every 90 seconds for 8 sets (12 minutes) 1 clean & jerk Start at 75% and build small each set